Wednesday Run November 8th

Slight increase at the time at tempo this week but the recovery stays at 50% of the tempo time.  We had a large group out last week with an ability spread right across the spectrum.  With such a big group it is difficult to give individual attention.  People participating have to take on an amount of personal responsibility, decide where these sessions fit into your competitive season, are you running a cross-country season, do you plan on having a duathlon season in the spring or will your first races be the triathlon season starting in May.  These decisions should inform the intensity you bring to these sessions.  So the session this week is in blocks of 6 minutes.  Six minutes at tempo, then 2 x 3 minutes finishing with 3 x 2 minutes with 50% of the tempo time as the recovery jog.  Meet at the usual time of 6:30pm at the car park at the city end of the Carraigrohane Straight Road, come ready to run as the group leaves pretty promptly at 6:30pm, try to wear some items of Hi-Viz or at least something with reflective strips, it was noticeable that there were a few people in all black last week.  For anyone who want to skip the run from the Straight Road to the Business and Technology Park meet at the first roundabout at 6:50pm, there is a visitors car park about half way down the road we run on on the left hand side.

Session

Easy (make it easy) run along the walkway to the Business Park on the Model Farm Road

6 x 60m strides

6 minutes at tempo with 3 minute recovery jog

2 x 3 minutes with 90s recovery jog

3 x 2 minutes with 1 minute recovery